Close
Photo:Courtesy of Brand
Courtesy of Brand
Although your daily life choices—like what you eat or how often you exercise—may not seem like a big deal day-to-day, over time, they can add up and contribute to what’s known aschronic inflammation. Unfortunately, chronic inflammation in the body over time has been linked to a variety of serious diseases, including cardiovascular disease, cancer, diabetes mellitus, chronic kidney disease, nonalcoholic fatty liver disease and autoimmune and neurodegenerative disorders.
While this seems bleak, there are small changes in your choices that can make a significant impact on your long-term health, including what you eat. A plant-forward diet that focuses on fruits, vegetables, whole grains, nuts, and seeds (such as theMediterranean diet) has been proven to be the most effective for keeping inflammation in the body low.This means packing your plate with all of thosefoods that help fight inflammationlike avocados, cherries, fatty fish, nuts, dark leafy greens and more.
Eating at a fast-food spot to reduce inflammation may seem counterintuitive, but sometimes those are your only options, especially if you’re living a hectic, busy life. Or sometimes you just want to eat there because we all know they are pretty good. To help you make the best choice for your health, we asked a number of registered dietitians to share the best anti-inflammatory options at some of your favorite fast-food spots. Here are a few to keep in mind, from breakfast and drinks to entrees and sides, as well as tips to help you order at other places that might not be listed.
The #1 Anti-Inflammatory Frozen Food at Target, According to a Food Writer
1. Subway: Rotisserie-Style Chicken Protein Bowl
Nutrition Facts:220 calories, 8 g total carbohydrates, 3 g dietary fiber, 0 g added sugar, 31 g protein, 8 g fat, 3 g saturated fat, 810 mg sodium
Subwaymight seem like the place to go for a sandwich, but several other meal options are on the menu, including a variety of rice bowls and salads.Amy Goodson, M.S., RD, LD, CSSD, says the best anti-inflammatory option at this joint would be the Rotisserie-Style Chicken Protein Bowl.
2. McDonald’s: Fruit and Maple Oatmeal
Nutrition Facts:320 calories, 64 g total carbohydrates, 4 g dietary fiber, 18 g added sugar, 6 g protein, 5 g fat, <2 g total saturated), 150 mg sodium
“Finding an anti-inflammatory meal at fast food [chain] can be a real challenge with the added oil, salt and sugar,” saysCaroline Thomason, RD, CDCES, a dietitian based in Washington, D.C. “At McDonald’s, the most anti-inflammatory option lives on their breakfast menu: the Fruit and Maple Oatmeal. Made with oats, real fruit and cream, this meal is low in added oil and salt and packs 4 grams of fiber.”
3. Starbucks: Iced Passion Tango Tea
Nutrition Facts:0 calories, 0 g total carbohydrates, 0 g total fiber, 0 g sugar, 0 g protein, 0 g fat, 0 g saturated fat, 10 mg sodium,
“When it comes to choosing an anti-inflammatory order at Starbucks, the Iced Passion Tango Tea fits the bill,” saysLauren Manaker, M.S., RDN, LD, CLEC. This caffeine-free herbal tea is a blend of hibiscus, lemongrass and apple. It offers a refreshing and tangy flavor and is also packed with ingredients known for their anti-inflammatory properties.Hibiscus, in particular, is rich in antioxidants and has been shown to help reduce inflammation andlower blood pressure. Manaker notes,“Lemongrass adds to the anti-inflammatory benefits, and apples provide a subtle sweetness with no added sugar.”
4. Wendy’s: Apple Pecan Salad
Nutrition Facts:500 calories, 28 g total carbohydrates, 6 g dietary fiber, 20 g total sugar, 29 g protein, 21 g fat, 7 g saturated fat, 1,050 mg sodium
This Wendy’s option is higher in sugar than other options, and excessive added sugar consumption over time canincrease inflammation. Instead, apply a smaller amount of dressing to the bowl to decrease the amount of sugar in your bowl.
Does Sugar in Fruit Cause Inflammation? Here’s What Dietitians Say
5. Panera: “You Pick Two” Mediterranean Veggie Sandwich & Strawberry Poppyseed Salad
Mediterranean Veggie Sandwich (Half)Nutrition Facts:250 calories, 38 g total carbohydrates, 3 g dietary fiber, 5 g total sugar, 9 g protein, 7 g fat, 2 g saturated fat, 650 mg sodiumStrawberry Poppyseed Salad (Half)Nutrition Facts:120 calories, 17 g total carbohydrates, 4 g dietary fiber, 12 g total sugar, 2 g protein, 6 g fat, <1 g saturated fat, 70 mg sodium
Mediterranean Veggie Sandwich (Half)
Nutrition Facts:250 calories, 38 g total carbohydrates, 3 g dietary fiber, 5 g total sugar, 9 g protein, 7 g fat, 2 g saturated fat, 650 mg sodium
Strawberry Poppyseed Salad (Half)
Nutrition Facts:120 calories, 17 g total carbohydrates, 4 g dietary fiber, 12 g total sugar, 2 g protein, 6 g fat, <1 g saturated fat, 70 mg sodium
WhenHuma Chaudhry, RD, LDN, goes to Panera, she typically likes to go for a veggie-focused meal in the “You Pick Two” meal: the Mediterranean Veggie Sandwich on whole-wheat bread with a side of Strawberry Poppyseed Salad. Then, for her side, she’ll choose an apple instead of chips or a baguette.
6. KFC: Sweet Kernel Corn
Sweet Kernel Corn (small size):70 calories, 16 g total carbohydrates, 2 g dietary fiber, 2 g sugar, 2 g protein, <1 g fat, 0 g saturated fat, 0 mg sodium
“KFC’s whole-kernel corn is a nutritious option, featuring sweet kernels packed with fiber and just 70 calories for the side portion,”Mackenzie Burgess, RDN, explains. “Corn is also filled with various vitamins, minerals and antioxidants, which research shows may help reduce inflammation and lower the risk of developing certain health issues like heart disease, type 2 diabetes and obesity.”
7. Chick-fil-A: Market Salad
Market Salad w/ Grilled Filet (Cold and no dressing included)Nutrition Facts:550 calories, 42 g total carbohydrates, 5 g dietary fiber, 26 g sugar, 28 g protein, 31 g fat, 6 g saturated fat, 1,010 mg sodium
Market Salad w/ Grilled Filet (Cold and no dressing included)
Nutrition Facts:550 calories, 42 g total carbohydrates, 5 g dietary fiber, 26 g sugar, 28 g protein, 31 g fat, 6 g saturated fat, 1,010 mg sodium
The Market Salad offers the option of ordering a Grilled Filet or Spicy Grilled Filet (Chick-fil-A’s term for a chicken breast portion), which adds protein to your salad without being deep-fried. Depending on your salad preferences, you can order it either warm or cold. Or simply order the salad without the protein for a veggie-focused meal!
How to Choose an Anti-Inflammatory Option at Fast Food Spots
The first is to look for options with lots of fruits and vegetables. “Colorful vegetables provide fiber and various phytonutrients, which can provide some anti-inflammatory benefits,” Burgess recommends.She also says to look for grilled protein options instead of fried or breaded options to reduce your saturated fat intake, given that excessive saturated fat has been linked to increased inflammation in the body.
Added sugars, as well as ultra-processed foods, have been continually linked in research to increased inflammation in the body and the risk of developing chronic diseases.Some dishes, such as sweet breakfast items or dressings in salads, can have quite a bit of added sugars for flavor, so be sure to keep in mind the recommended limit of daily added sugars. The American Heart Association recommends limiting added sugars to 25 grams for women and 36 grams for men.In the case of salad dressing, order it on the side and add it in smaller quantities to reduce your intake.
The Bottom Line
Fast food might not seem like an option for following ananti-inflammatory diet, given that these foods are typically low in fiber yet high in sodium, saturated fat and added sugars. However, if you take a closer look at some of these menus, there are ways to choose items that will benefit your health and taste delicious. Dietitians recommend looking for options with lots of fruits and vegetables (to boost antioxidants and fight inflammation), grilled proteins (to keep the saturated fat count low) and low-sugar beverages.
Top Fast-Food Picks for People with Diabetes
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Furman, D., Campisi, J., Verdin, E.et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25:1822–1832. doi:10.1038/s41591-019-0675-0Razquin C, Martinez-Gonzalez MA.A Traditional Mediterranean Diet Effectively Reduces Inflammation and Improves Cardiovascular Health.Nutr. 2019;11(8):1842. doi:10.3390/nu11081842Subway. U.S.Nutrition Information January 2024.McDonald’s. Fruit & Maple Oatmeal.Nutritional Information.Starbucks. Iced Passion Tango® Tea.Nutrition.Wendy’s. Apple Pecan Chicken Salad.Nutrition Facts.Panera. Mediterranean Veggie Sandwich.Nutrition.Panera. Strawberry Poppyseed Salad.Nutrition.KFC. Interactive Nutrition Menu.Sweet Kernel Corn.Chick-fil-A. Nutrition & Allergens.Market Salad w/ Grilled Filet.Ullah A, Munir S, Badshah SL, et al.Important Flavonoids and Their Role as a Therapeutic Agent.Molecules. 2020;25(22):5243. doi:10.3390/molecules25225243Berg J, Seyedsadjadi N, Grant R.Saturated Fatty Acid Intake Is Associated With Increased Inflammation, Conversion of Kynurenine to Tryptophan, and Delta-9 Desaturase Activity in Healthy Humans.Int J Tryptophan Res. 2020;13. doi:10.1177/1178646920981946Ma X, Nan F, Liang H, Shu P, Fan X, Song X, Hou Y, Zhang D.Excessive intake of sugar: An accomplice of inflammation.Front Immunol. 2022;13:988481. doi:10.3389/fimmu.2022.988481.American Heart Association:Added Sugars.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Furman, D., Campisi, J., Verdin, E.et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25:1822–1832. doi:10.1038/s41591-019-0675-0Razquin C, Martinez-Gonzalez MA.A Traditional Mediterranean Diet Effectively Reduces Inflammation and Improves Cardiovascular Health.Nutr. 2019;11(8):1842. doi:10.3390/nu11081842Subway. U.S.Nutrition Information January 2024.McDonald’s. Fruit & Maple Oatmeal.Nutritional Information.Starbucks. Iced Passion Tango® Tea.Nutrition.Wendy’s. Apple Pecan Chicken Salad.Nutrition Facts.Panera. Mediterranean Veggie Sandwich.Nutrition.Panera. Strawberry Poppyseed Salad.Nutrition.KFC. Interactive Nutrition Menu.Sweet Kernel Corn.Chick-fil-A. Nutrition & Allergens.Market Salad w/ Grilled Filet.Ullah A, Munir S, Badshah SL, et al.Important Flavonoids and Their Role as a Therapeutic Agent.Molecules. 2020;25(22):5243. doi:10.3390/molecules25225243Berg J, Seyedsadjadi N, Grant R.Saturated Fatty Acid Intake Is Associated With Increased Inflammation, Conversion of Kynurenine to Tryptophan, and Delta-9 Desaturase Activity in Healthy Humans.Int J Tryptophan Res. 2020;13. doi:10.1177/1178646920981946Ma X, Nan F, Liang H, Shu P, Fan X, Song X, Hou Y, Zhang D.Excessive intake of sugar: An accomplice of inflammation.Front Immunol. 2022;13:988481. doi:10.3389/fimmu.2022.988481.American Heart Association:Added Sugars.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Furman, D., Campisi, J., Verdin, E.et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25:1822–1832. doi:10.1038/s41591-019-0675-0Razquin C, Martinez-Gonzalez MA.A Traditional Mediterranean Diet Effectively Reduces Inflammation and Improves Cardiovascular Health.Nutr. 2019;11(8):1842. doi:10.3390/nu11081842Subway. U.S.Nutrition Information January 2024.McDonald’s. Fruit & Maple Oatmeal.Nutritional Information.Starbucks. Iced Passion Tango® Tea.Nutrition.Wendy’s. Apple Pecan Chicken Salad.Nutrition Facts.Panera. Mediterranean Veggie Sandwich.Nutrition.Panera. Strawberry Poppyseed Salad.Nutrition.KFC. Interactive Nutrition Menu.Sweet Kernel Corn.Chick-fil-A. Nutrition & Allergens.Market Salad w/ Grilled Filet.Ullah A, Munir S, Badshah SL, et al.Important Flavonoids and Their Role as a Therapeutic Agent.Molecules. 2020;25(22):5243. doi:10.3390/molecules25225243Berg J, Seyedsadjadi N, Grant R.Saturated Fatty Acid Intake Is Associated With Increased Inflammation, Conversion of Kynurenine to Tryptophan, and Delta-9 Desaturase Activity in Healthy Humans.Int J Tryptophan Res. 2020;13. doi:10.1177/1178646920981946Ma X, Nan F, Liang H, Shu P, Fan X, Song X, Hou Y, Zhang D.Excessive intake of sugar: An accomplice of inflammation.Front Immunol. 2022;13:988481. doi:10.3389/fimmu.2022.988481.American Heart Association:Added Sugars.
Furman, D., Campisi, J., Verdin, E.et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25:1822–1832. doi:10.1038/s41591-019-0675-0
Razquin C, Martinez-Gonzalez MA.A Traditional Mediterranean Diet Effectively Reduces Inflammation and Improves Cardiovascular Health.Nutr. 2019;11(8):1842. doi:10.3390/nu11081842
Subway. U.S.Nutrition Information January 2024.
McDonald’s. Fruit & Maple Oatmeal.Nutritional Information.
Starbucks. Iced Passion Tango® Tea.Nutrition.
Wendy’s. Apple Pecan Chicken Salad.Nutrition Facts.
Panera. Mediterranean Veggie Sandwich.Nutrition.
Panera. Strawberry Poppyseed Salad.Nutrition.
KFC. Interactive Nutrition Menu.Sweet Kernel Corn.
Chick-fil-A. Nutrition & Allergens.Market Salad w/ Grilled Filet.
Ullah A, Munir S, Badshah SL, et al.Important Flavonoids and Their Role as a Therapeutic Agent.Molecules. 2020;25(22):5243. doi:10.3390/molecules25225243
Berg J, Seyedsadjadi N, Grant R.Saturated Fatty Acid Intake Is Associated With Increased Inflammation, Conversion of Kynurenine to Tryptophan, and Delta-9 Desaturase Activity in Healthy Humans.Int J Tryptophan Res. 2020;13. doi:10.1177/1178646920981946
Ma X, Nan F, Liang H, Shu P, Fan X, Song X, Hou Y, Zhang D.Excessive intake of sugar: An accomplice of inflammation.Front Immunol. 2022;13:988481. doi:10.3389/fimmu.2022.988481.
American Heart Association:Added Sugars.
